Choose a flat bench and place a dumbbell on each side of it. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support. The palm of the hand should be facing your torso.
What is a fitness plank?
Planking (no, not that bizarre craze) is a simple but effective bodyweight exercise. Holding the body (light as a feather) stiff as a board develops strength primarily in the core—the muscles that connect the upper and lower body—as well as the shoulders, arms, and glutes.
What are dumbell rows?
The dumbbell row is a basic exercise that strengthens the back, shoulders, and biceps while actively engaging the core throughout the movement. Stand with feet shoulder-width apart and hold a dumbbell in each hand. Bend the knees slightly and bend over at the waist with your back straight.